Session Goal: emphasize technique on top and bottom, work stand ups and sits

Approx. Warm-Up Time: 10 min

Warm-Up Design:

Dynamic movement

Forward rolls

Doubles

Sweep singles

Jump squats

Toe the lines where we jump a line for 30 or more seconds

Partner duck unders and high crotches

Mat drills for directions and work feet movement

Approx. Technique/Drilling Time: 20 min

Technique/Drilling Design: Stand ups, fastest first move with outside stand up and getting near arm away, man on top is looking to stop the ankle or chop the arm, then we do the same with the sit out

Approx. Live Wrestling: 15 min

Live Wrestling Design: Shark bait, groups of three A,B,C- we rotate every minute odd man out gets a minute break, we start in neutral and go to the take down, one take down is preformed we reset. emphasize sweep single, toe pick, run the pipe and inside trip